- Have you been trying to lose weight? - Does your weight keeps coming back? - Do you feel that no diet regime works for you? If you answered yes to any of the above questions than you have come to the right place! Intermittent fasting is the answer to all of your wishes and dreams. It is a unique and new but tested regimen that does not focus on what you eat but rather when you eat. This means that you can eat anything you want-bacon, eggs, steak, donuts, you name it and still lose weight, as long as you eat them at the prescribed time. Intermittent fasting is not a fitness gimmick.It is backed by research and personal experiences of so many people around the world. Here you will learn - What is intermittent fasting? - Why you should consider intermittent fasting? - Proven benefits of intermittent fasting - Is Anti-Aging - Prevents Age Related Diseases - Reduces Hypertension - Boosts Blood Insulin Levels - Betters Cell Turnover - Improved Chemo Response - Quickens Metabolic Rate - Burns Calories in Digestion - Helps You Lose Weight - How does intermittent fasting work? - Leangains Method - The Warrior Diet - Eat Stop Eat - Fat Loss Forever - Some Common FAQs - Achieving Balance in Life

2. Intermittent Fasting
A Simple Guide for Beginners to Losing Weight
Fast
Copyright 2015 © Rosie Bates
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3. Table of Contents
What is intermittent fasting? .......................... 5
Why you should consider intermittent fasting?.11
Proven benefits of intermittent fasting ............18
Is Anti-Aging ............................................18
Prevents Age Related Diseases....................19
Reduces Hypertension ...............................20
Boosts Blood Insulin Levels ........................20
Betters Cell Turnover.................................21
Improved Chemo Response ........................22
Quickens Metabolic Rate ............................23
Burns Calories in Digestion.........................23
Helps You Lose Weight...............................24
How does intermittent fasting work?...............25
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Eat Stop Eat ......Error! Bookmark not defined.

4. Fat Loss Forever Error! Bookmark not defined.
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Achieving Balance in LifeError! Bookmark not
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5. What is intermittent fasting?
Due to the life pattern of the modern society, the
average weight has been on the increase. In the
olden times, when physical labour was greater and
meals were simpler, people burned off whatever
they ate. Hence it was easier for people to
maintain a healthy body weight. However as the

6. society evolved and the nature of work changed,
more people began to become overweight.
In response to the epidemic of weight issues,
many different diet options have emerged.
Though some of them are just pure marketing
gimmicks, others do show results but require pain
staking persistence. There are so many different
theories and approaches to the science of weight
loss that anyone can easily become confused.
Some researchers say that fats are the ultimate
culprit while others hold excess carbohydrates to
blame. Most diets love and promote proteins but
they are not without problems either. Solely
protein based diets have show to cause an
increase in body's uric acid levels.
In addition to all the confusion, maintaining and
sticking to a diet regimen is extremely difficult.
There is very little room for flexibility. Most diets
swear you off your favourite food items. Most
people are very motivated in the beginning but as
time passes their resolve begins to wither away

7. due to the impracticality of the regimen.
I do not mean to imply that diets cannot bring
forth success but just that the journey is much
more tedious and difficult.
Intermittent fasting is not a diet regime but rather
a diet pattern. It does not tell you what to eat but
rather when to eat.
Do not feel astounded. Keep on reading to
understand the concept more.
Human kind has taken so much inspiration from
the nature. Aeroplanes, suction cups and Velcro
are just a few inventions that were directly
inspired from living beings in nature. However
man has failed to notice the eating patterns of
animals and birds. Unlike us, they do not have
erratic feeding schedules. They eat at regular
times, normally while the light lasts. There are no
midnight snacks and midday brunches.
Intermittent fasting is inspired from the feeding
patterns of animals and birds in nature. People
practicing this technique train their body to have

8. food during a specific period of time only. There is
no diet restriction during the set time period.
Most people feel intimidated by the word "fasting".
When they hear the term, they think of long hours
spend in starving and parched conditions. This is
a misconception. The fact that most people fail to
recognize is that our bodies have been naturally
tuned to stay in fasting mode. When we sleep at
night for eight to ten hours, it is a state of fasting.
We do not wake up every two hours to eat
something. We do not think of it as difficult or
unnatural.
Modern diet regimes and lifestyle has fed it into
our minds that we need to constantly eat to
remain healthy. Some so-called researchers go as
far as to claim that our body needs constant intake
every two hours. Examine what impact it has on
our life. This kind of approach has made us a slave
to food. Food intake has become a chore rather
than something than one can enjoy. Our ancestors
took their meals at specific times of the day and

9. their metabolism was perfectly fine. This itself is
evidence that the concept of constant eating is
faulty.
Intermitted fasting frees you from this cycle of
constant eating and keeping a tab of the calories
that you are consuming. Due to all the calorie
count, food is no longer food but a bunch of
numbers. This is sickening and disrespectful.
Intermittent fasting recognizes this. Hence when
you take up this route, you are free to eat
anything that you like. Be it fruits, bacon or
chocolate. The only thing that you have to
regulate is that you eat these foods within a
specific time limit.
It might pose some difficulty in the beginning,
especially if you are someone who thrives on
titbits and snacks but in no time your body will get
used to it as it is the natural order.
Believe me when I say that you will not be
depleted of energy and you will not feel starved.
You can carry out your daily routine activities

10. without any hassle once you have trained your
mind that this is how it is going to be. Adopting
intermitted fasting will mean that you might have
to shed some of your pre-made concepts of dinner
and breakfast. Though you will still be having both
these meals but their form and timings would be
slightly altered. It is all a part of training your
brain to adapt to your new lifestyle.

11. Why you should consider intermittent
fasting?
Now that we have covered that what exactly is
intermittent fasting, you might be wondering that
why you should give it a try when there are so
many other viable options on the horizon. I won't
argue. Your opinion about it is legit but I am going

12. to assume that since you are reading this book,
you are atleast mildly interested in the idea.
There are alot of diets that focus on different food
groups. Some eliminate fats, others swear off
proteins, quite a few promote organic non-cooked
food, while some others say that dairy and sugar
are the main problem. There is much evidence
backing up these diets. Do they work? Yes they
do! You can cut off carbohydrates or fats and you
will begin to see results. Some people will
experience the effects much more quicker than
others.
However in the midst of all the weight loss
goodness, there is a catch. You might have heard
of the term "balanced diet". While side lining or
trimming down your diet to only a few food groups
will help you shed those extra pounds, it won't
necessarily have an awesome effect on your
health too. We all know that exercising is good for
weight loss, as well as general health. The same
is not true for diets. Swearing off all fruits to avoid

13. the carbohydrates and sugar might help you lose
weight but will also promote vitamin deficiencies.
You should not compromise your long term health
for some short term benefits.
There are two types of body mass. Which is to say
that your body stores its weight in two ways. As
muscle and as fat. If you lead on overall unhealthy
lifestyle, you can still be skinny but have high fat
content. It is called being skinny fat. While most
traditional weight loss methods, get rid of the
visible extra pounds, they do not necessarily build
muscle and cause you to lose internal fats. Which
means that you will look fit but you will have the
health of an overweight person. Take a moment
to digest this.
Since intermittent fasting restores the body's
optimum working conditions, it is not
accompanied by these problems that come
alongside with diet. Not only does it help you lose
weight but also improves your general body
health. This is the reason that we say that

14. intermitted fasting is more than just changing diet
patterns. It is a whole lifestyle that will help you
become a better person.
Modern faulty research has breathed it down our
neck that we need to eat atleast six meals a day
to sustain our metabolism. This approach moulds
our metabolism into some weakling that will fall
apart if we do not give it an endless supply of food.
This is absurd. In actuality, out metabolism is
pretty strong and resilient. Eating six meals a day
which is equivalent to eating all the time is
actually harmful for our body as it is in a constant
state of work. Your mouth is chewing, your
stomach is digesting and your excretory system is
busy flushing out the waste and the toxins. There
is no resting time for the body to recover.
On the other hand, when you fast for some time,
you are allowing your internal organs some time
to rest and relax. This analogy is for simplification
only and the exact science of intermittent fasting
is explained in later chpaters.

15. Eating all day long also has psychological effects.
Deciding what to eat, gathering supplies and
cooking it actually requires alot of mental effort.
Now think about this mental effort that you have
to make for food six times a day. Doesn't this
seem exhaustive to you? It sure does to me!
I would rather spend my mental energy
somewhere else. When you reduce your meals,
you are also reducing the mental effort that comes
with planning and cooking those meals. Which
means that you will be free to put your attention
towards more worthy activities.
Linked directly to this is the fact that hunger is
primarily a psychological feeling. Ever felt a
craving for food at your regular eating time even
when you are not technically hungry? Or have you
ever noticed how your hunger magically
disappears in time of nervousness and stress? If
hunger was a physical feeling than none of these
would happen. Most people are scared of fasting
because they don't want to feel hungry when in
fact controlling hunger is all about controlling the

16. mind and not the body. Once you tame your mind,
your body will automatically respond accordingly.
Meditation and yoga can really help.
It is human psychology that we are hesitant to try
things that are new and untested. While
intermittent testing might sound new to you, it is
actually centuries old. Humankind has always
practiced it without knowing. Infact, our ancestors
were staunch intermittent fasters. Just that there
wasn't an offical name for the practice then.
Many media personalities and health care
practitioners also swear by the goodness of
intermittent fasting. Mark Sisson of Mark's Daily
Apple, Steve Kamb from Nerd Fitness and Martin
Berkman rave about the benefits of intermittent
fasting. If that isn't convincing enough, then the
golden woman with the ageless figure-Jennifer
Lopez also practices intermittent fasting! The
celebrity lost doesn't just stop there. Many famous
faces, or should I say bodies, have given this
technique a try.

17. It is simply because it is easy yet effective.
Intermittent fasting is a win-win situation for
everybody!

18. Proven benefits of intermittent fasting
Intermittent fasting is not just jargon. Infact its
success is backed up by credible scientific
resources and personal experiences.
Is Anti-Aging
There are many creams, serums and lotions
available in the market that claim to be the magic
in a bottle when it comes to retaining youthful
skin. Though who knew that the secret to looking

19. younger for longer lies in eating less and at
specific times.
Most of the skin's aging occurs because of the
release of free radicals. Eating at specific times
and eating clean ensures that the amount of free
radicals in the body is reduced. Hence skin
remains plump and radiant for longer.
Intermittent fasting combined with clean eating
and adequate sun protection is a proven formula
for beautiful ageless skin.
Prevents Age Related Diseases
Some of us have watched our beloved elders spiral
downwards into the claws of age related diseases.
It can be the infamous Alzheimer's which slowly
takes away the enriched life and memories or the
notorious Parkinson's which robs the elderly of
their freedom of movement.
According to an experiment conducted on rodents,
it was found that alternate day fasting
strengthened neuron action and reduced the risk
of degenerative diseases.

20. Practicing intermittent fasting now can mean that
you can prevent these sad inflictions in your later
life.
Reduces Hypertension
High blood pressure is a problem that has inflicted
every second person now-a-days. As soon as a
person hits forties, the risk of high blood pressure
increases dramatically. It is mainly due to
unhealthy diet and the stresses of the modern life.
Simplifying life, as in intermittent fasting means
that you are indirectly reducing the stresses in
your life. Sodium is the main culprit behind high
blood pressure. With intermittent fasting, your
junk food (which is full of sodium) intake is low.
Hence over a period of time, your risk of
hypertension reduces.
Boosts Blood Insulin Levels
When it comes to diabetes, a healthy lifestyle is
the key. It has been scientifically proven that
obesity and high body weight can increase the risk

21. of developing type 2 diabetes. In addition to that,
consistent eating every hour means that your
body is constantly releasing insulin in the blood
stream to absorb the food. Over time this can
reduce the cell's receptiveness to insulin. When
you practice intermittent fasting, this constant
release of insulin is stopped. Hence over time the
risk of diabetes is reduced.
If someone is suffering from diabetes, even then
intermittent fasting can help improve blood insulin
levels.
Betters Cell Turnover
Our body constantly repairs the damaged and
worn out cells of the body. Doing so requires a
high amount of protein and energy. If your body
is in a constant state of action of digestion, it
cannot really provide the energy required for
repair functions. When you give your body a well
deserved break, it utilizes the time to tidy up the
problematic areas around overall. This is
especially true for the repair of the stomach lining.

22. Due to the damage from the acidic juices uses in
the digestion process, the lining needs to be
repaired every few days. With intermittent fasting,
the acid attack on the lining is paused for some
time and repair can occur.
Improved Chemo Response
Cancer is a horrific disease that I wouldn't wish on
my worst enemy. It is a terrible ordeal for the
patient and as well as the supporting family.
Chemotherapy is the most primary mode of
treatment that is adopted. However not all
cancers and patients respond well to it. If that is
the case than the situation can become much
more grave. A few researches carried out have
shown hope that intermittent fasting can improve
the response to chemotherapy. It can be great
news for some patients and their friends and
families.

23. Quickens Metabolic Rate
It is the dream of every adult man and woman to
have a fast metabolism. A fast metabolism means
that the body automatically burns more calories
per minute even in a state of rest. Which is to
mean that a person with faster metabolism will
burn more calories sitting than a person with an
average metabolism rate. Most of the time, fast
metabolism is a stroke of luck as it is caused by a
unique combination of genes. However there is
substantial evidence that periodic fasting can
fasten the metabolic rate of an average person.
Burns Calories in Digestion
Most of you might have heard that body actually
burns calories when digesting proteins. This is
true to some extent. This phenomenon can be
extended to all food groups with the help of
intermittent fasting. When you eat at certain
times only, your body actually makes an effort to
digest it completely. In contrast, when you eat
half heartedly all the time, just chomping down on

24. food, your body just quickly absorbs all the
calories. With intermittent fasting, you can
actually burn calories while eating. It doesn't get
any better than this.
Helps You Lose Weight
This is the most obvious one. Intermittent fasting
stops binge eating and restricts your food intake.
In the long run, it can help you shed those extra
pounds. Keep in mind that it is no magic pill and
the process will take time but in the longer run
results will be much more substantial and your
health will improve in the meanwhile.

25. How does intermittent fasting work?
Intermittent fasting is not just wilful thinking on a
few people's part. It has logic and evidence
backing it up. Uptill now, we have listed out the
possible benefits that you can gain from adopting
intermittent fasting in your life. However I
understand that as humans, we are creatures of
curiosity. We are not simply satisfied by the fact
that something works. We want to know how it
works. It is also better to understand the basis of

26. something because it can help you avoid any
pitfalls or gimmicks.
Our body recognizes two states of being. The fed
state and the fasting state. The fed state is when
the blood glucose levels are high. Glucose is a
simple sugar that is the end product of the
digestion of carbohydrates. Nearly all food we eat
is converted to glucose to provide energy to our
cells. Think of glucose as a ready fuel for our body.
When you eat a meal, the digestion process starts
right in your mouth. Your saliva contains enzymes
that help to break down the food. The chewing
process by the teeth in itself is also a part of the
digestion process. So by the time, your food
reaches your stomach it is already partly digested.
The acids and enzymes in the stomach help to
further break down the food and eventually
convert it into glucose.
From the stomach the broken down food goes into
the intestines. From here it is absorbed into the
blood stream. This whole process can take about

27. an hour or so to complete. So immediately
following a meal, your blood has an influx of the
simple sugar fuel glucose. Which means that the
cells have a ready source of energy available to
them. Now as you carry out physical or mental
work, the cells in your body utilize this glucose to
function.
This is a simple and practical routine for the body.
However there is one catch. If you are overweight
or your waistline is a little wider than you would
like, then the ready supply of glucose can be
counterproductive for you. As you body has a
ready supply of energy in the blood, it will not
burn the stored fat. Think of the stored fat as a
reserve backup. As long as there is a running
energy supply, your body will not touch the
backup.
Now what traditional diets do is that they lower
your calorie intake. Which is to say that they
develop an energy deficit within your body. So
that the glucose in the blood is less than the

28. amount needed and is hence used up quickly. In
response the body starts using up the reserve
backup.
In contrast, what intermittent fasting does is that
it places the body in the fasting state. Now what
exactly is fasting state?
When you eat all your meals within a small time
frame there is huge amount of glucose in your
blood during that time. This glucose exceeds the
amount that your body can use up at that time.
Think of it as excess profit. So what the body does
is that it stores away or saves away the excess
glucose in the form of glycogen in the liven.
Glycogen is a complex sugar that can easily be
converted into glucose at a short notice. You can
imagine it as storing money in a current bank
account. You can withdraw it at a short notice.
Following the influx of glucose and conversion to
glycogen, the body is put in a fasting state. Now
there is no incoming source. First the body will use
up the blood glucose. When it is finished up, it will

29. touch the glycogen. Since the glycogen remains in
the blood for a short time only, the body will not
get a chance to convert it to fats. Once the
glycogen is also used up, the body will go towards
the fats for the required energy. Hence over a
period of time, you will slowly begin to lose
weight.
The above given explanation is a highly simplified
version. In actuality there are many factors in
play. One of them is that of insulin sensitivity. In
some people it has been observed that fasting
state causes an increase insulin sensitivity. If you
do not know, insulin is a hormone that is
responsible for the absorption of blood glucose. If
the insulin sensitivity is increased, the blood
glucose will be quickly used up and will not be
given the chance to be stowed away as fats.
Another factor at play is our state of mind during
meals. Scientists have suggested that when it
comes to food, our brain recognizes two distinct
forms-sympathetic and parasympathetic. The

30. former is when the body is in a constant condition
of fight or flight. This is pretty much at all times
now-a-days. Our lives are filled with multiple
types of stresses. We are constantly worried about
the country's state, irritated from the traffic,
stressed out due to relationships, pressured
during work/studies and so on. When we eat
during such a mental state, out brain recognizes
the perilous conditions. It sends signals to the
body that since the times are so dangerous, there
is no need to fully digest and absorb the food.
Hence only the energy (aka calories) of the food
is taken in while the rest of the benefits are not
fully absorbed.
On the other hand, the parasympathetic form is
the exact opposite. This is when the body is
completely relaxed. Not just physically relaxed but
mentally serene as well. When you eat within the
time frame of intermittent fasting, you are much
more relaxed as compared to chomping down food
all day long. Your mind recognizes the

31. parasympathetic form and the nutrients of your
meal are fully absorbed.
A healthy lean diet along with intermittent fasting
will yield the best and quickest results but even
without changing your diet, intermittent fasting
will gradually give you visible results.
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